12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
20 KB Pull Overs (On Bench)
20 Front Rack Openers (On Bench)
Into:
1:00 Trap Smash w/ Barbell
2:00 Double Banded Lat Stretch
1:30 Banded Internal Shoulder Mob.
2:00 Happy Baby
1:30 Pigeon Pose
COMP/SPORT
Push Press (E2MOM x 6)
C. 2 Weighted + 2 Negative Strict Pull Ups + 2 Strict Pull Ups
* On Final Set hit a Max set of Strict Pull Ups
S. 3 Strict Pull Ups + 4 Pull Up Eccentrics
* 5s for both Pull Up Eccentrics and Negative Strict
Fitness
Metcon (6 Rounds for reps)
E2MOM x 6 Alt
1. 10 Half Kneeling Landmine Press (EA)
+ Max Row
2. 20 Banded Low Rows + Max Cal Bike
Metcon
Metcon (4 Rounds for reps)
Intervals
3 Minutes Work/ 1 Min Rest x 4
Comp:
400m Run
3 – 5 Ring Muscle Ups
Max KB Clean and Jerk (2 KBs)
Sport:
400m Run
3 – 5 Bar Muscle Ups Or 10 C2B Pull Ups
Max KB Clean and Jerk (2 KBs)
Fitness:
400m Run
10 Pull Ups or Ring Rows
Max DB Hang Clean and Jerk (2 DBs)